Your last few reps should be really challenging so that you couldn’t do one more rep beyond that point.

Here’re some tips if you’re over 40 and a beginner into lifting:

Start slow – it’s really important to start slow as a beginner, especially when you are older; you can injure yourself or burn out pretty easy, so be careful and don’t throw yourself into it.

4 times a week – the total number of days you’re training shouldn’t be more than 4, but not less too;
This is because your recovery process happens slower as you’re getting older.

Stretch a lot – you shouldn’t even think about skipping the stretch; You should do it at the end of every weight training;
You should stretch a lot, because you could really use flexibility in your training.

Take vitamins and minerals – magnesium and calcium should be on your everyday menu; they prevent muscle twitching and they help your bones and muscles get stronger.

Use workout bands for prevention – knee bands, ankle bands, weight lifting belt; these things should definitely be a part of your workout equipment.
They prevent injuries.

Workout Program

You need a workout plan for sure.

Don’t even think about going blind, without exercising program.

And you don’t need a personal trainer, because as your online personal trainer, and I’m gonna give you free workout programs.

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Latest Comments

Thank you so much for this post! I turned 49 this year and my doctor told me I need to cut back a little on the cardio and do weight bearing exercises. I was very hesitant about this until I read your article. I’m so excited about the direction you’ve given us because it’s not just about improving my health but setting a great example for both of my daughters. I’m looking forward to more of these articles (geared for women in my age group) on your blog. Thank your again!

You look amazing! I tend to injure my knees when doing squats and lunges and I. Know I’m doing them correctly. So for my lower body, I’m doing side leg lifts and hamstring curls which I feel aren’t as effective. Anyway thanks for your post, it’s very inspiring!

Try using an exercise ball. Place ball on the wall, back straight up against the ball. Legs slightly out in front shoulder width apart then then go down as to sit. If it bother your knee’s try going only half way down.

I am 52 years old, and disgusted with how my body looks. I have exesized most of my life, but never with weights, so now my skin just hangs eveywhere, and I look like a potato. Large around my belly and upper body, my legs are a skinny fat look and I have the flatest butt. It’s awful…Please help. I am willing to do anything…Thank you!

Love the info you have provided on this site. I’ve always dealt with being over weight gonna try the weight lifting and your food suggestions. I have injuries to my back and knee so I have to be selective on what I can do. Love running and swats but can no longer for those. Oh my age is 54 so wish me luck.

I have to disagree on the training four times a week point. I’m over 40, and find 2-3 times a week more than sufficient to strength train. It takes longer for your body to recover when you are older so four times a week might be a bit too much.

Hi Moni,
I love your article and your body looks great. I am 42 and has always been athletic but I wanna tone my body especially, my abs!
I like to ask you – apart from diet and workout, do you take any form supplements to aid with your workout? I am confused with all these supplements but your advice would be appreciated!

Earnie,
I’m so glad you like my blog and find it inspiring, it means a lot to me!
About the supplements, I sometimes use protein whey, but that’s only occasionally, not on daily basis.
I believe that whey will help you achieve even better results, just make sure to use 100% clean protein, because many producers add sugar in it so that it tastes better.
Also, have you checked my Diamond Abs Workout Program?
If not make sure to check it out – it’s one great program to tone your abs 🙂
And please feel free to contact me whenever you feel like you need some advice – I’ll be happy to help.

This article couldn’t have come at a better time! I’ve been wanting to get really for, and worried that I may be too old to achieve the body I want ( I’m 46 ). After reading this, I think I have the courage! And, now I know it’s possible! Yay!!!! Thank you, you beautiful Godsend!

Hello. I am 44 and I am quite fit and have always regularly worked out. For the past year or so I have rapidly put on weight and no matter how much cardio/weights I do I just seem to get bigger. I know the scales are not a true picture by I am going up dress sizes too. What would you recommend doing as cardio. It seems the more cardio I do It doesn’t seem to make any diffrence. I currently do about 30 mins intense cardio about 4/5 times a week. On top of this I alternate legs/arms weights each day. I just don’t seem to see any difference

It’s never to late to get fit. As a Personal Trainer, I train plenty of clients in their 40s and 50s, wanting to become fitter, stronger and more empowered.

This week I celebrated my 45th birthday, and I’m now in the best shape of my entire life — so I thought I’d dust off my old photo albums, and take a look through the ups and downs of my fitness journey over the years.

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Hi! My name is Monica May. I am just a girl, who one day, decided to go for it. 5 years ago, I fell in love with health and fitness lifestyle. This journey has been one of the greatest battles in my life so far. It takes discipline and dedication, with constantly high level of motivation, but it is possible! So through this blog, I want to help all of you who want to go for it, and see how beautiful your body is designed to be. Everything you need is already inside. So girl, love yourself enough to live healthy lifestyle!